POPSUGAR Celebrity

How to Ditch That Pudgy Pooch

Dec 23 2014 - 2:58pm

Eating 80/20 [1] and hitting the gym have helped you reach your weight-loss goal, but you're still trying to get rid of that little extra pooch around your midsection. Here are three things you can do every week to help you achieve a trimmer belly.

When Eating

Take an honest look at your diet and your bathroom schedule. Your belly might not be caused by fat but by air trapped in your digestive system. If you're not getting enough fiber (you need 25 to 30 grams a day), constipation can cause bloating. On the other hand, overdoing it on fiber or eating too many gas-producing foods like broccoli, apples, or beans can also make your belly pooch a bit. Thankfully, there are also foods you can eat, like blueberries, that are proven to diminish belly fat, so sip on this flat-belly smoothie [2] or crunch on this flat-belly salad [3] to keep you regular and help you debloat.

When Doing Cardio

Studies show that including interval training in your cardio sessions is proven to diminish belly fat. If you find that you normally stick to a consistent pace when running, biking, or swimming, mix it up by adding 10- to 60-second fast-paced or sprinting intervals — here's a 45-minute treadmill workout [4] that does just that. High Intensity Interval Training (aka HIIT) works on the same principle as intervals, where you push to your maximum training for a period of time and follow up with a shorter rest period. Give this type of workout a try with our full-body 10-Minute HIIT Workout [5].

When Strength Training

Basic crunches can help tone your abs, but they only target certain abdominal muscles. Incorporate full-body exercises like variations of plank [6] or core moves using a ball [7]. Simply balancing on one leg on a BOSU [8] will target your core too. Also try using different types of equipment — this 10-minute ab video [9] features a small hand towel to sculpt your core.